Taking time to simply sit and be in the moment.
Sitting in an upright and comfortable position,
Gently settling into posture.
Inviting the eyes to be open and gently guiding the gaze forwards and downwards.
Or inviting the eyes to be closed.
The intention of the practice is to cultivate self-compassion.
Taking a moment to think about how being kind and compassionate to yourself can bring benefits to you.
Bringing awareness to the breath.
Feeling the breath flowing in through the nose,
Into the body,
And back out again.
Deepening and lengthening the breath by counting into four or five on the in-breath,
And four or five on the out-breath.
Noticing the moment-by-moment journey of the breath.
How does it feel as it moves through the body?
Letting the breath return to its natural rhythm,
Letting go of any counting,
And bringing attention to the body.
So how does the body feel?
It might feel energetic,
It may feel tired.
Let's see how it feels.
Are there any areas of tension or aches and pains?
And if I am inviting the breath to fill these areas,
So the soft flowing soothing breath,
Meeting with these areas of the body.
And with each exhalation,
Releasing the tension,
Relaxing into the body.
If any movement is needed to ease the body,
Being aware of the sensations of the body,
As you invite it to shift position,
Or if the body's feeling comfortable,
May wish to stay in the same position.
Bringing attention to any emotions or feelings that are alive in this moment.
So noticing how you feel,
Emotions that may be present.
No need to engage with thoughts or feelings,
But no need to deny it either.
Cultivating compassion by allowing whatever we're thinking or feeling to be acknowledged.
Simply being aware of what is present,
Observing thoughts and feelings,
As if they're fluffy white clouds floating through the sky.
Not present,
But traveling freely.
Turning our attention to a wish of self-care.
So if we could offer ourselves a wish of self-care,
What would this be?
It may be a wish for happiness,
Or health,
Peace.
Whatever this wish is,
Inviting it in with the in-breath.
Allowing that sense to infuse the body.
So if we're wishing for happiness,
Breathing in that sense of happiness.
And breathing out,
Allowing this wish to extend out through the body and to the space beyond.
So with the in-breath,
The wish infuses every cell of the body.
And with the out-breath,
It extends out from the body and expands into the space around.
Resting with the breath,
Inviting in the energies of self-care What do we wish to offer to ourselves?
And letting go of any well-wishers and resting with the breath.
So feeling the breath flowing through the nose,
Cycling through the body,
And back out again.
And as this meditation comes to a close,
Taking a moment to reflect upon any learnings from the practice.
And taking a moment to express gratitude for taking the time for self-cultivation and self-compassion.
